20 sec work/10 sec rest x 8 rounds

TRX squat and pull

10 mins walking lunges

4 Rounds:

10 Single leg RDL
15 Hyper ext
40 sec plank

4 Rounds:

12 Landmine lunges - each leg
20 KB swings

Finisher:
1 min - KB deadlift
1 min - alt step ups
x 5